Dr K. Uma MaheshwariThough millet is often associated as the main ingredient in bird seed, it is not just 'for the birds.' The most widely available form of millet found in stores is the hulled variety, although traditional couscous made from cracked millet can also be found - jowar, little millet, foxtail millet, ragi etc.Millet is more than just an interesting alternative to the more common grains. It is a good source of important nutrients, including manganese, phosphorus, and magnesium along with protein, fibre, vitamins, minerals and, especially, carbohydrates that are low on the glycemic index GI, a ranking of carbohydrate foods on the basis of how they affect blood sugar glucose. They can be used to prepare all food varieties that are possible with rice. Compared to rice, millets release less glucose.MILLETS & DIABETESMillet and whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including those involved in the body's use of glucose and insulin secretion. Thus, millets help lower blood glucose levels and improve insulin response.Eating foods that are high on GI will produce spikes in blood sugar that can lead to insulin resistance over time. Insulin resistance is associated with obesity, high blood pressure, elevated blood fats and an increased risk of Type 2 diabetes and other chronic diseases.Millets and grains in their natural form have a low GI while processed carbohydrates, including those made with flour or puffed grains, have a high GI. The reason is that it takes longer for digestive enzymes to reach the starch inside whole grains or grains cracked into large pieces, slowing down the conversion of starch to sugar. You can be sure you're eating a natural grain with a low GI ranking if you have to chew it or can see grains or pieces of grains in food products. The more your jaw works, the better. When grains are pulverised into flour, whether whole or not, their surface area expands dramatically, providing a huge, starchy surface on which the enzymes can work. Consequently, the conversion to sugar happens very quickly. Thus, whole grain millets are more beneficial.To gain their benefits, it is important to include a variety of whole grains in the diet, focusing on only one would not meet all nutritional requirements. Enjoy a healthy, hearty breakfast and get the benefits of both millet along with dairy by serving a hot bowl of millet topped with low-fat milk and your favourite dried fruit, nuts or seeds in recommended amounts according to your health condition.The writer is a professor at N.G. Ranga Agriculture University